WOD / Blog
09 June 2017
Warm-up: Coach’s Choice Strength/Skill: Floor Press (7 x 2 ) *Use 85% for all sets. WOD: 10 Minute AMRAP 5 Floor Press (115/75) 10 Candlestick Raises *Hold onto your barbell for support during candlestick raises* Mobility: Shoulders Buy Out: 5 Rounds of “Cindy”
12 June 2017
Warm-up: Coach’s Choice Strength/Skill: Push Press (1 x 1 x 1 x 1 x 1 x 1 x 1) *Start at 75% of your 1 RM WOD: 12 Minute AMRAP 3 Rope Climbs 12 Push Press (95/65) 50 Double Unders Mobility: Shoulders Buy Out: Tabata Diagonal Plank Holds
13 June 2017
Warm-up: Coach’s Choice Strength/Skill: Back Squat (7 x 5 ) *Use 60% of your 1 RM for all sets. 3 second pause in the bottom. WOD: 21-15-9 Back Squat (115/75) Burpees over the Bar Mobility: Squat Therapy Buy Out: 3 Rounds 5 Barbell Rollouts 100 Meter Run
14 June 2017
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 ) *Use 60% of your 1 RM for all sets. 5 second tempo work WOD: 5 RFT 12 Deadlifts (95/65) 8 Power Cleans (95/65) 4 Weighted Step Lunges (95/65) Mobility: Hamstrings Buy Out: 4 Rounds of “Cindy”
15 June 2017
Warm-up: Coach’s Choice Strength/Skill: Run Mechanics WOD: Metcon (Time) 1200 Meter Run 12 Rounds 4 HSPUs 8 Pull Ups 12 Air Squats *RX+: Strict HSPUs, C2B Mobility: Shoulders Buy Out: 30 GHD Sit Ups & 30 GHD Extensions
16 June 2017
Warm-up: Coach’s Choice Strength/Skill: Snatch (5 x 2 ) *Start at 75% of your 1 RM WOD: Metcon (Time) 4 Person Team WOD~5 Rounds for Time and Reps 7 Snatch (95/65) (Pace Setter) ME GHD Sit Ups ME Calorie Row ME Box Jumps (24/20) *Put total rep count (including snatch reps) on the board with […]